FabSwingers.com forum: What's your gym routine?

By *irwanksalot69 OP Man
3 weeks ago

Birmingham

If you have a gym routine, what is it? And how does it work out for you?

Reply privately

Reply in forum

Reply +quote

By *rdere OpusCouple
3 weeks ago

Brum - ish

My gym work supports my pole training so upper body, lower body and a day going more technical and activity specific moves.

Reply privately

Reply in forum

Reply +quote

By *hil most chillMan
3 weeks ago

South East & Europe

I routinely avoid going

Reply privately

Reply in forum

Reply +quote

By *irwanksalot69 OP Man
3 weeks ago

Birmingham

"I routinely avoid going"

Pro strat

Reply privately

Reply in forum

Reply +quote

By *hief_Of_AlwaysMan
3 weeks ago

The last house on the left…

CARDIO & LEGS - 3times a week, every other day.

UPPER BODY - Alternatimg between Push & Pull days, in between

Reply privately

Reply in forum

Reply +quote

By *irwanksalot69 OP Man
3 weeks ago

Birmingham

"CARDIO & LEGS - 3times a week, every other day.

UPPER BODY - Alternatimg between Push & Pull days, in between "

How long in the gym?

Reply privately

Reply in forum

Reply +quote

By *nkymikeyMan
3 weeks ago

Andover

One day upper, other lower then day off and repeat.

Touch wood has stopped me from injuries.

When i was younger was a 5 day spilt 2 day off.

Reply privately

Reply in forum

Reply +quote

By *orryless_IndulgeMoreMan
3 weeks ago

South East

5/3/1 training programme ( great for building strength and lean muscle)

Plus two days of cardio ( sprints or a weighted walk)

Usually in the gym for an hour - an hour and a half

Reply privately

Reply in forum

Reply +quote

By *irwanksalot69 OP Man
3 weeks ago

Birmingham

I do about an hour a day, alternating arms and legs. Some cardio each day for warmup too.

I have more energy and feel fitter, but various muscles ache all the time lol

Reply privately

Reply in forum

Reply +quote

By *ugehandsMan
3 weeks ago

Fife/ Newcastle

Is that dyslexic speak for Greggs?

Reply privately

Reply in forum

Reply +quote

By *apinMan
3 weeks ago

London

Mondays push and swim, tuesdays pull and swim 1k, Wednesday legs and swim 1k, Thursday speed swim 1k aiming for PB , full body friday

Reply privately

Reply in forum

Reply +quote

By *att1990xxxMan
3 weeks ago

Plymouth

Run one day then short row and weights the next

Reply privately

Reply in forum

Reply +quote

By *ildTimes.Man
3 weeks ago

Colchester/London

Yoga 8 days a week and just starve myself..

Reply privately

Reply in forum

Reply +quote

By *hief_Of_AlwaysMan
3 weeks ago

The last house on the left…

"CARDIO & LEGS - 3times a week, every other day.

UPPER BODY - Alternatimg between Push & Pull days, in between "

I’m usually on a time crunch, so an hour/90mins

Reply privately

Reply in forum

Reply +quote

By *igNick1381Man
3 weeks ago

BRIDGEND

"5/3/1 training programme ( great for building strength and lean muscle)

Plus two days of cardio ( sprints or a weighted walk)

Usually in the gym for an hour - an hour and a half"

I like Wendlers 5/3/1. Juggernaut training is fun too

I currently do lower, upper, rest, lower, pull, push, rest

Reply privately

Reply in forum

Reply +quote

By *oeBeansMan
3 weeks ago

Derby

I was doing a program that was a 4-day full body week followed by an upper/lower week with emphasis on the main compound exercises - squat, bench and deadlift which I would do twice a week - for strength which included some exercises for hypertrophy with 1rm testing at the end of the program.

Unfortunately, deadlifts when going heavier weren't agreeing with my back even with good form so I've recently switched it up to a 4-day legs, push, pull program with a full body day included. This focuses more on hypertrophy and as I'm only doing the compound lifts once a week, it's a lot less fatiguing and I can focus more on trying to build muscle which is really all I want to do.

Sorry, I really rambled there 😅

Reply privately

Reply in forum

Reply +quote

By *midnight-Woman
3 weeks ago

...

I warm up on the rower and then do 3 sets x 8 reps: arm pull down, lats, leg press. Then I do free weights -seated bocept curl, shoulder press, then lie down for chest press, flys and skull crushers

When I'm in the groove, I do 2 step classes a week

Reply privately

Reply in forum

Reply +quote

By *ohn.Wick.Man
3 weeks ago

The Continental

Walk to gym door.

Think ‘fuck it’ I’ll start tomorrow’ and return home.

Try again tomorrow.

Repeat through the week.

Reply privately

Reply in forum

Reply +quote

By (user no longer on site)
3 weeks ago

Walk past and go to Maccy D's...

Reply privately

Reply in forum

Reply +quote

By *oeBeansMan
3 weeks ago

Derby

"I warm up on the rower and then do 3 sets x 8 reps: arm pull down, lats, leg press. Then I do free weights -seated bocept curl, shoulder press, then lie down for chest press, flys and skull crushers

When I'm in the groove, I do 2 step classes a week "

Read that last sentence like "no, leave me alone step class"... I need to stop watching porn 🙈

Reply privately

Reply in forum

Reply +quote

By *oeBeansMan
3 weeks ago

Derby

"Walk to gym door.

Think ‘fuck it’ I’ll start tomorrow’ and return home.

Try again tomorrow.

Repeat through the week."

At least you get to the gym door! 👏

Reply privately

Reply in forum

Reply +quote

By (user no longer on site)
3 weeks ago

"Walk past and go to Maccy D's..."

A poor attempt at a joke (given my nearest Gym is next door to a Mac's).

Personally I don't like the gym but have stepped up my exercise with hill walking, etc. I've also adopted the philosophy that what you consume is more important than what you burn off so I've cut out Mac's and UPF, moving to as complete a wholefood diet as I can.

I may invest in an exercise bike or treadmill though to help with my new morning routine.

Reply privately

Reply in forum

Reply +quote

By *urvybeautyandthebeastCouple
3 weeks ago

narborough

[Removed by poster at 12/01/25 19:45:12]

Reply privately

Reply in forum

Reply +quote

By *ohn.Wick.Man
3 weeks ago

The Continental

"Walk to gym door.

Think ‘fuck it’ I’ll start tomorrow’ and return home.

Try again tomorrow.

Repeat through the week.

At least you get to the gym door! 👏"

And I will get through it eventually. I’m trying.

Reply privately

Reply in forum

Reply +quote

By *urvybeautyandthebeastCouple
3 weeks ago

narborough

We train together…

Our weekends are rest days during winter months but during summer we are out paddleboarding!

Splits are…

Back, rear delts, bi’s.

Chest, side delts, tri’s.

A quad focus

A glute focus

and then alternate between a rings/callisthenics day and a dead lift day

Usually 90-120 mins in gym

Reply privately

Reply in forum

Reply +quote

By *midnight-Woman
3 weeks ago

...

"I warm up on the rower and then do 3 sets x 8 reps: arm pull down, lats, leg press. Then I do free weights -seated bocept curl, shoulder press, then lie down for chest press, flys and skull crushers

When I'm in the groove, I do 2 step classes a week

Read that last sentence like "no, leave me alone step class"... I need to stop watching porn 🙈"

You promised to get help for that Joe, when we split up

Reply privately

Reply in forum

Reply +quote

By *oeBeansMan
3 weeks ago

Derby

"I warm up on the rower and then do 3 sets x 8 reps: arm pull down, lats, leg press. Then I do free weights -seated bocept curl, shoulder press, then lie down for chest press, flys and skull crushers

When I'm in the groove, I do 2 step classes a week

Read that last sentence like "no, leave me alone step class"... I need to stop watching porn 🙈

You promised to get help for that Joe, when we split up"

I wouldn't have needed to get help for it if you hadn't broken my heart 😭

Reply privately

Reply in forum

Reply +quote

By *uenevereWoman
3 weeks ago

Scunthorpe

Non existent at the moment but have just this evening joined a local gym, so we'll see.

Reply privately

Reply in forum

Reply +quote

By *agerMorganMan
3 weeks ago

Canvey Island

I rotate each week, so one week is upper with HIIT and the following week is legs and HIIT.

Reply privately

Reply in forum

Reply +quote

By *igbaps2Woman
3 weeks ago

Wolverhampton

Gyms cafe?? Sausage, thick bread and brown sauce

Reply privately

Reply in forum

Reply +quote

By *loria JamesTV/TS
3 weeks ago

Durham

I tend to go to classes 4 or 5 times a week and do two classes one after the other.

Im looking to be trim and toned not bulk up x

Reply privately

Reply in forum

Reply +quote

By *zeroMan
3 weeks ago

Glasgow

At the moment full body weightlifting 3 times a week and cardio twice a week.

Reply privately

Reply in forum

Reply +quote

By *itmeup946Man
3 weeks ago

Travelling

I spend far too long in the communal showers

Reply privately

Reply in forum

Reply +quote

By *lakeyMan
3 weeks ago

Teesside

Currently

1st session

Upper body chest, shoulders, back, arms

2nd session

Legs

3rd session

Squats

Deadlifts

When I trained following a program is was PPL

Reply privately

Reply in forum

Reply +quote

By *ust RachelTV/TS
3 weeks ago

Horsham

I work from a routine template, when auditing gyms for compliance issues.

Reply privately

Reply in forum

Reply +quote

By *ou only live onceMan
3 weeks ago

London

4 sessions a week: Push, pull, upper, lower (opening with Oly lifting in each session)

In a higher volume block at the moment, so building up to some new 5-rep maxes and lots of hypertrophy work.

Repeat ad nauseam: I need to up my cardio (I'm a bit of a blob right now).

Reply privately

Reply in forum

Reply +quote

By (user no longer on site)
3 weeks ago

"My gym work supports my pole training so upper body, lower body and a day going more technical and activity specific moves. "
💦🍆

Reply privately

Reply in forum

Reply +quote

By *IXEN200Woman
3 weeks ago

newcastle upon tyne

No gym routine here but I do go swimming

Reply privately

Reply in forum

Reply +quote

By *avexxMan
3 weeks ago

cheshire

i dont go the gym press ups light weights in my own garage, oh and plenty of walking

Reply privately

Reply in forum

Reply +quote

By *avexxMan
3 weeks ago

cheshire

"No gym routine here but I do go swimming"
... swimming great exercise

Reply privately

Reply in forum

Reply +quote

By *eesside AnubisMan
3 weeks ago

North East

None existent

Reply privately

Reply in forum

Reply +quote

By *ymClassDropoutMan
3 weeks ago

Berkshire

Walk 5 miles a day. Chin ups. Dips. That’s it.

Seems to work for me.

Reply privately

Reply in forum

Reply +quote

By *ot so needyMan
3 weeks ago

Galway

Mostly 3 times a week in the back of a ford mondeo🤣

Reply privately

Reply in forum

Reply +quote

By *oe n JayCouple
3 weeks ago

Surrey

2 days cardio and 3 days weights mixed with push and pull method

Reply privately

Reply in forum

Reply +quote

By *erotic_adventureMan
3 weeks ago

London, Scotland & The North,

Compound pyramid training plus cardio/plyometrics....3 & 2 days a week respectively for 1hr max.

Reply privately

Reply in forum

Reply +quote

By *aymanMan
3 weeks ago

cardiff

Full body, 2x8 mostly compound exercises for 4/5 days a week with 2/3 bjj classes

Reply privately

Reply in forum

Reply +quote

By *avexxMan
3 weeks ago

cheshire

forgive me i dont understand all this stuff regarding training all the wording.. i train old way like rocky

Reply privately

Reply in forum

Reply +quote

By *irwanksalot69 OP Man
3 weeks ago

Birmingham

"forgive me i dont understand all this stuff regarding training all the wording.. i train old way like rocky

You gotta love a montage

Reply privately

Reply in forum

Reply +quote

By *avexxMan
3 weeks ago

cheshire

"forgive me i dont understand all this stuff regarding training all the wording.. i train old way like rocky

You gotta love a montage

"
..

Reply privately

Reply in forum

Reply +quote

By *IXEN200Woman
3 weeks ago

newcastle upon tyne

"No gym routine here but I do go swimming... swimming great exercise"

No impact on my knackered joints

Reply privately

Reply in forum

Reply +quote

By *ou only live onceMan
3 weeks ago

London

"forgive me i dont understand all this stuff regarding training all the wording.. i train old way like rocky

In an abattoir?

Reply privately

Reply in forum

Reply +quote

By *IXEN200Woman
3 weeks ago

newcastle upon tyne

"forgive me i dont understand all this stuff regarding training all the wording.. i train old way like rocky

In an abattoir?

There's one of those in my village stinky thing it is

Reply privately

Reply in forum

Reply +quote

By *ou only live onceMan
3 weeks ago

London

"forgive me i dont understand all this stuff regarding training all the wording.. i train old way like rocky

In an abattoir?

There's one of those in my village stinky thing it is"

I bet! Great for boxing training though!

😂

Reply privately

Reply in forum

Reply +quote

By *echnosonic_BrummieMan
3 weeks ago

Willenhall

If you go into Sports Direct they normally have some dumbbells out on display for you to try.

I like to try them out about three times a week before deciding I don't want to buy them.

Reply privately

Reply in forum

Reply +quote

By *othwaysnudeMan
3 weeks ago

chesterfield

Chest only at mo as broken leg but need fun

Reply privately

Reply in forum

Reply +quote

By *atinaChica54Woman
3 weeks ago

Marlborough

So I attend various gym classes as I'm not that disciplined in sticking to an "in the gym" program. I need to be instructor led. Classes are preceded with a little swim to warm up/cool down after. LBT, Ultimate Pump, Aquafit, Zumba, Body Tone & Pace Circuits. Keeps me sane mentally also

Reply privately

Reply in forum

Reply +quote

By *NormalMan01Man
3 weeks ago

Harrogate

Not to go, daily.

Reply privately

Reply in forum

Reply +quote

By *imber wolfMan
3 weeks ago

Aycliffe

My 7 day weekly split. Sometimes miss one or both weekend fat burner sessions for a rest

Upper

Lower

Fat burner

Upper

Lower

Fat burner

Reply privately

Reply in forum

Reply +quote

By *itygamesMan
3 weeks ago

Not for me , i think of all the germs in the gym circulating about.

Plus is ones muscles and joints really designed for extra pressure and punishment, no point wearing them out.

Fast walking keeps me fit enough, and its free.

Reply privately

Reply in forum

Reply +quote

By *929Man
3 weeks ago

bedlington

I rotate between a few splits (not many 2-3 totals and spend months on one at a time) currently in my all time favourite variation

Current

Friday - chest vs and back

Saturday - legs (deadlift variation in this day not back day)

Tuesday - shoulders and back

Wednesday - -arms (main tricep movements close grip bench and weighted dips to get a bit extra frequency for chest)

I do prefer 5 days a week but always start feeling burned out after 2 month or so this is ideal

Reply privately

Reply in forum

Reply +quote

By *anonfire96Man
3 weeks ago

Mansfield

I go to the gym mainly for physio on my legs. Waiting for both knees to be replaced. Do a circuit session for 45 mins with a specialist trainer. Then do an hour on legs and total body afterwards. Very little cardio at my age. Apparently get enough cardio with the workout I do.

Reply privately

Reply in forum

Reply +quote

By *ong-leggedblondWoman
3 weeks ago

Next Door

Still doing rehab work, so no real gym routine currently.

Can't wait to get fully mobile again.

Reply privately

Reply in forum

Reply +quote

By *ashful_at_firstMan
3 weeks ago

Canterbury

Carrying all this extra weight around is gym enough for anyone!

Reply privately

Reply in forum

Reply +quote

By *ibblepilotMan
3 weeks ago

Preston

I think about joining a gym. Remember that I really, really dislike going gym. Then think about something more pleasurable!

Reply privately

Reply in forum

Reply +quote

By *es.erection.of.PrinceMan
3 weeks ago

Cambridge

3 times a week in the gym:

Pull session

Push session

Full body session

Bike and run outside gym workouts

Reply privately

Reply in forum

Reply +quote

By *ohn heaneyMan
3 weeks ago

kildare

4 day split, Monday/quads and calfs, tuesday/arms & chest , Wednesday/ rest day, thursday/ hamstrings and calfs, Friday/back and delts, Saturday Sunday rest

Reply privately

Reply in forum

Reply +quote

By *ickedtiesWoman
3 weeks ago

limerick

"Mostly 3 times a week in the back of a ford mondeo🤣"

😜

Reply privately

Reply in forum

Reply +quote

By *odgerMooreMan
3 weeks ago

Nowhere

Pull up my hood… look at the floor… walk past and hope no one sees me

Reply privately

Reply in forum

Reply +quote

By *odgerMooreMan
3 weeks ago

Nowhere

"forgive me i dont understand all this stuff regarding training all the wording.. i train old way like rocky

In an abattoir?

There's one of those in my village stinky thing it is"

If you like stinky little things… im your man!!

Reply privately

Reply in forum

Reply +quote

By *ron100Man
3 weeks ago

leyland

What ever i feel like doing on the night or as its January what ever is free 🙄

Reply privately

Reply in forum

Reply +quote

By *pandjMan
3 weeks ago

Sparkford

Bald Omni Man Raider but as a newbie id say start on strong lifts 5x5. Change to a hypertrophy or further strength program when squatting heavy 3 times a week gets mega hard.

Reply privately

Reply in forum

Reply +quote

Post new Message to Thread